Releases tension between the shoulder blades. Eagle arm pose

Eagle arms pose (garudasana in sanskrit) is a fantastic pose to release the muscles between the shoulder blades, the rhomboids and the upper trapezius muscles. This a a great pose to counteract the effects of longs hours spent hunched over a computer. It helps release tightness and tension in the muscles of the upper back. Practise this pose anytime you feel tension in the shoulder blade area. Keep the breath full and deep, allowing the inhale to expand between the shoulder blades even more as the lungs fill with air. Allow this tension to melt away with the exhale.

Getting into eagle arms pose:

This pose can be practised in standing poses like tadasana, seated in easy cross legged or in poses working into the hips such as in a low lunge. Traditionally it is practised with the legs in garudasana also. To get into garundasana legs, from standing cross the right leg over the left and intertwine the legs to being the right foot behind the left leg. Repeat with the left leg on top.

In order to get into eagle arms pose safety and easily, follow the steps below:

Extend both arms directly out in front.
Cross the right arm over the left.
Bend both elbows.
Intertwine the forearms so the right and left palms of the hands come to touch.
From here draw the arms up and away from the body to spread between the shoulder blades.
Keep the gaze looking at the forearms or slightly look down towards the elbows.
Stay for five full deep breaths, expand the space between the shoulder blades with each inhale.
Repeat with the left arm on top.

Variation:

If it is difficult to bring the palms together, here are two great alternative options. Basically we want to protract or spread between the shoulder blades, therefore, either of the following alternatives works well also.

Benefits:

Stretches the wrists and shoulders.

Releases tension between the shoulder blades.

Allows the base of the neck to release.

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